Vitamin E – the fertility vitamin

Vitamin E is a general term for four tocopherols and four tocotrienols, but of these forms, alpha-tocopherol is the one we need most. The original Greek word for tocopherol is “to bear a child.” In 1922, scientists discovered that rats deficient in vitamin E failed to reproduce, and wheat germ oil, rich in vitamin E, restored their fertility. It’s no wonder, then, that vitamin E is known as the fertility vitamin.

What is vitamin E?

But perhaps even more important is the role of vitamin E as an antioxidant. Namely, it is the main antioxidant in our body, which protects cell membranes, including nerve cells. Vitamin E is needed to slow down cell aging, strengthen capillary walls, protect blood cells, strengthen immunity, and in spermatogenesis and testicular development.

Since it is a fat-soluble vitamin, it should be consumed with a fat-containing meal to ensure optimal absorption. However, different fats and foods affect absorption differentlyTherefore, absorption can vary significantly.

Sometimes, a synthetic form of vitamin E is also used in food supplements. In this case, it should be noted that the synthetic form is absorbed half as badly as the natural form. While the absorption of the natural form fluctuates and is at least 35% depending on the food and fat content, the synthetic form is absorbed even worse.

The good news is that Excess vitamin E does not accumulate in the liver but is excreted in feces or urine. However, vitamin E stores last for several months before levels become critically low.

The relationship between vitamin E and disease is still somewhat controversial. Partly because some studies have used a synthetic form that is significantly less well absorbed. Vitamin E is mainly associated with chronic diseases associated with high oxidative stress and chronic inflammation, such as cardiovascular diseases, cancerous tumors, dementia and other similar diseases.

Some association has also been observed between consuming more than the recommended amount of vitamin E and the elderly. strengthening the immune system At the same time, the incidence of respiratory infections in the elderly decreased.

Sources of vitamin E and foods containing it

The main sources are mainly vegetable oils and nuts.

Rich sources* (≥1.8 α-TE/100 g):

• wheat germ oil (150 α-TE/100 g)
• unhulled hemp seeds (90 α-TE/100 g)
• sunflower oil (62 α-TE/100 g)
• avocado oil (45 α-TE/100 g)
• almond oil (39 α-TE/100 g)
• sunflower seeds (28 α-TE/100 g)
• almonds (24 α-TE/100 g)
• Margarine, lactose-free, R 80% (23 α-TE/100 g)
• wheat germ (22 α-TE/100 g)
• hazelnuts (22 α-TE/100 g)

This list could go on and on. In addition to rich sources, vitamin E is also found in other foods, fruits, berries, vegetables, and fatty fish.

Vitamin E capsules and drops

Vitamin E capsules can be taken with meals. Vitamin E drops are different from vitamin E capsules in that they are usually applied directly to the skin. Concentrations vary between manufacturers, and some users simply crush vitamin E capsules and apply their contents to the skin.

Vitamin E oil is used in cosmetics and is an ingredient in many skin care products. Especially those that claim to have anti-aging effects. The benefits of vitamin E drops are primarily cosmetic and have limited scientific basis. Consult your family doctor or dermatologist before using vitamin E drops.

Vitamin E requirement

Vitamin E intake is also related to polyunsaturated fatty acid intake. The more polyunsaturated fatty acids we have in our diet, the more we need the antioxidant vitamin E. Namely prevents vitamin E oxidation of these fatty acids in tissues. In practice, this should not be a major problem, as foods rich in polyunsaturated fatty acids (mainly vegetable oils, spreads, nuts and seeds) also contain plenty of vitamin E.

The recommended intake (from the age of 14) is 8 α-TE/day for women and 10 α-TE/day for men. The upper limit in Estonia is 300 α-TE/day. These 8-10 α-TE/day should not be difficult to achieve, and in order to reach the upper limit, you should drink a glass of wheat germ oil a day or take supplements. The recommended amounts for children are 3-8 α-TE/day, depending on age, and for pregnant women, 11 α-TE/day.

Vitamin E deficiency and overdose

Healthy people who eat a varied diet do not have Vitamin E deficiency observedLow vitamin E levels have been observed people who drink a lot of alcoholSymptoms of vitamin E deficiency can also occur in people suffering from relatively rare disorders of fat metabolism. Premature infants with very low birth weight are also at risk.

Although there are no clear health risks associated with long-term consumption of high doses of vitamin E, it should be noted that consumption of high doses also has no general health benefits and may affect blood clotting, especially in combination with aspirin. Thus, an overdose of vitamin E is not dangerous, but excessive consumption does not add anything.

* Source: NutriData food composition database, version 10.0, www.nutridata.ee, 2021